Voice

Main Content

Myofascial Release Techniques & Stretches for the Throat

The voice and swallowing muscles of the body must be mobile and move dynamically in order to work efficiently. The goal of these exercises is to increase the range of motion and mobility of your laryngeal (voice and swallowing) muscles.

When completing these techniques:

  • BREATHE! Do not hold your breath. Focus on taking deep breaths in through your nose and releasing them out through your mouth.
  • To change muscle fibers you need to massage or hold most stretches for at least 2 minutes. This can be very difficult at first, but with daily practice this becomes more obtainable.
  • You should not feel pain, only a strong stretch.
  • Breathe into the areas that feel tight until you feel them release/give.
  1. Manual (MFR) Therapy techniques:
  • Small, tiny circles
  • Elongation passes
  • Gentle, sustained pressure
  1. Moist heat to the jaw and neck as needed, 10 minutes.
  2. Circumlaryngeal Massage: Using your thumb and forefinger, find your Adam’s apple. Then move your fingers to the outside of your voicebox. Start making small circles with your fingers along the outside of your voice box and pull down slowly on both sides. When you reach the bottom of your throat, start back up at the top. One pass is equal to the entire length of your neck. Massage 2 minutes or no less than 10 passes, at least 10 times a day.
  3. Base of Tongue: Push under chin with steady pressure using one or both thumbs. Spend more time massaging the areas that feel tight or tender. Massage for up to 2 minutes.
  4. Side of Neck Stretches: Sit up straight (90 degrees). Look over at your shoulder and then down, as if looking into a pocket on the front of your shirt. You should feel a pull on the opposite side of the neck that is being stretched. Work up to holding this position for 2 minutes. Complete on both sides.
  5. Base of Skull: Find the two small notches behind your neck, at the base of your skull. Use any of the three techniques listed above and massage for 2 minutes.
  6. Jaw Massage: Create small circles using the pads of your fingers. Start below your ears and move along the muscles of your jaw. Work up to 2 minutes on both sides.
  7. Sub-occipital Release: Sit up straight. Drop your chin to your chest. Let your head hang heavy. You will feel a strong stretch along the back of your neck. If the stretch is too intense lift your head slightly. Don’t forget to breathe. Work up to holding this position for 2 minutes.

Back to ENT Patient Information